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Chest

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The following exercise work the large muscles around the chest. Use the quick links below to access the desired exercise: 

Exercise

Part of the body worked Difficulty level (out of 10) 
DB Chest Press Works the major muscles of your chest and triceps Scale 4  4/10
DB Pec Fly Works the major muscles of your chest and outer chest scale 5  5/10
Incline Chest Press Works the upper chest, shoulders and arms Scale 4  4/10
Press Up Works the chest and triceps Scale 4  4/10
Decline Pec Fly  Works the major muscles of your chest and outer chest  scale 6  6/10


Primary Muscles:
 
Anterior & Medial Deltoids, Obliques, Pectorals, Tranverse Abs, Triceps

chest press muscles

SecondaryMuscles: 
Rotator Cuff, Lumbar Multifidus

Level of Difficulty: (4/10)

Scale 4

 Repetitions:
      
10-15 Reps - General toning 
  
 Instructions   
  • Sit down on the bench with the dumbbells resting on your thighs. 
  • When ready, bring the weights to the shoulder and lie back. 
  • Position dumbbells to sides of chest with bent arm under each dumbbell.  
  • Push dumbbells up toward ceiling keeping the elbows to the sides until arms are extended. 
  • Lower weight to sides of upper chest until a slight stretch is felt in chest or shoulder. 

Teaching Points  

  • Dumbbells should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top. 
  • Do not lock the elbow joint once your arms are extended 
  • Exhale as you raise the arms up and inhale as you lower the arms 
  • Ensure lower back is supported. This can be achieved by pressing the lower back into the bench.  

Adaptations 

  • Use a lighter weight 
  • Decrease range of movement  
  • Use a barbell 
 Progressions   
  • Use a heavier weight  
  • Place your feet on the bench or block  
  • Use a spot if using very heavy weights    

Pectoral Fly


Primary Muscles:
 
Pectoralis Major, Sternal

incline muslces

SecondaryMuscles: 
Pectoralis Major, Clavicular Deltoid, Anterior, Biceps Brachii, Short Head

Level of Difficulty:  (5/10)   

scale 5

 Repetitions: 
      
10-15 Reps - General toning
 
  
 Instructions   
  • Lie on a bench or step. Hold weights over the chest with the palms facing each other. 
  • Keeping the elbows slightly bent, lower the arms out to the sides and down until they're level with the chest. 
  • Keep the elbows in a fixed position and avoid lowering the weights too low. 
  • Contract the chest muslces to bring the arms back up as though you're hugging a tree 

Teaching Points 

  • Keep shoulders internally rotated so that elbows point downward at the bottom position and outward at the top position. 
  • Keep dumbbels inline with your chest 
  • Keep your lower back supported and do not arch 
  • Maintain the same bend in your elbows throughout the entire movement 
  • Exhale as you bring the arms together and inhale as you perform the fly. 

Adaptations

  • Use a lighter weight 
  • Decrease the range of movement 
 Progressions  
  • Use a heavier weight 
  • Place your feet on the bench or block 
  • Use a spot if using very heavy weights 

Incline Chest Press 


Primary Muscles:
 
Pectoralis Major, Clavicular

chest press muscles

SecondaryMuscles: 
Deltoid, Anterior, Triceps Brachii

Level of Difficulty:  (4/10)   

Scale 4

Repetitions:
      10-15 Reps - General toning 
  
 Instructions   
  • This exercise is the same as DB chest press but the bench is on an incline 
  • Sit down on the bench with dumbbells resting on your thighs. 
  • When ready bring the weights to the shoulder and lie back. 
  • Position dumbbells to sides of chest with bent arm under each dumbbell.  
  • Push dumbbells up toward ceiling with elbows to sides until arms are extended. 
  • Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. 

Teaching Points  

  • Dumbbells should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top. 
  • Do not lock the elbow joint once your arms are extended 
  • Exhale as you raise the arms up and inhale as you lower the arms 
  • Ensure lower back is supported. This can be achieved by pressing the lower back into the bench. 

 

Adaptations 

  • Use a lighter weight 
  • Decrease range of movement  
  • Use a barbell 
 Progressions   
  • Increase the weight  
  • Place your feet on the bench or block 
  • Use a spot if using very heavy weights  

Press up

Primary Muscles: 
Pectoralis Major, Sternal

chest press muscles

SecondaryMuscles: 
Pectoralis Major, Clavicular Deltoid Anterior, 
Triceps Brachii

Level of Difficulty:  (4/10) 

scale 4

 Repetitions:
     
10-15 Reps - General toning 
 

 Instructions 

  • Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, your feet together and parallel to each other.  
  • Keep your legs straight and your toes tucked under your feet  
  • Lower your body slowly towards the floor whilst keeping the body straight .  
  • Straighten your arms as you push your body up off the floor.  
  • Lower body just before your chest touches the floor. Try not to bend your back. Keep your knees off the floor and then repeat  

Teaching Points 

  • Try not to bend or arch your upper or lower back as you push up.  
  • Engage the core muscles to support the back   
  • Keep your hands fixed at the same position and keep your body straight.   
  • Exhale as your extend the arms and inhale and lower the body 
  • Keep you chin off your chest to maintain good body alignment 
  • Use a slow controlled movement to use muscles effectively  
  • Do not lock the elbow joint during arm extension 

Adaptations 

  • Keep your knees in contact with floor, but ensure the body is straight from torso to head.  
  • Decrease the range of movement  
 Progressions    
  • Decrease the distance between your hands  
  • Place your feet onto a small block or stair    

Decline Pec Fly 


Primary Muscles:

Pectoralis Major, Sternal

incline muslces

SecondaryMuscles:
Pectoralis Major, ClavicularDeltoid, Anterior,Biceps Brachii, Short Head

Level of Difficulty: (6/10)

scale 6

Repetitions:
  10-15 Reps - General toning
                                                                                                                      
Instructions  
  • Lie on a bench or a step which is on a downward slope. 
  • Hold weights over the chest with the palms facing each other. 
  • Keeping the elbows slightly bent, lower the arms out to the sides and down until they're level with the chest. 
  • Keep the elbows in a fixed position and avoid lowering the weights too low. 
  • Contract the chest muslces to bring the arms back up as though you're hugging a tree 

Teaching Points

  • Keep shoulders internally rotated so that elbows point downward at the bottom position and outward at the top position. 
  • Keep your lower back supported and do not arch 
  • Maintain the same bend in your elbows throughout the entire movement 
  • Exhale as you bring the arms together and inhale as you perform the fly. 

Adaptations

  • Decrease weight 
Progressions  
  • Increase weight 
  • Place your feet on the bench or block 
  • Use a spot if using very heavy weights 

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